TL;DR Don’t choose something with higher levels of sodium, carbs or sugar unless you need it based on your exercise levels or sweat rate.
Amy Brownstein, registered dietitian at MyNetDiarysays electrolytes are minerals that are naturally present in your body. These include magnesium, calcium, chloride, sodium, potassium, and phosphorus. The role of electrolytes is to help your body rehydrate or stay hydrated by helping your system absorb the water you drink.
Heather Gosnell, pediatrician, says sodium is an important ingredient for efficient water recovery. He also says a little sugar and carbohydrates help your body absorb water but avoid sugary drinks.
Electrolyte powders usually contain these, as well as the minerals mentioned above, all of which can help with absorption. But how do you know which flour is right for you?
Shelley Balls, RDN, says humans usually lose sodium when working or spending time in hot temperatures and that carbohydrates are important to help replenish and preserve muscle glycogen stores to prevent fatigue, especially if active for more than 30 minutes. Basically, if you are doing a lot of work and not replenishing the lost carbohydrates, you will feel tired more quickly. That’s especially true for intense workouts or long sporting events, where he recommends adding carbs every 30 to 45 minutes. Sugars like glucose serve the same purpose, helping to replenish muscle glycogen as well.
Whether you’re just looking for nutrients for everyday life or to calm your brain, you don’t need a high concentration of sodium or carbohydrates in your electrolyte powder. Brownstein says to choose something based on your daily habits and diet. Most people already consume the recommended 2,300 milligrams of sodium per day, he says, so if you’re not depleting sodium stores with intense exercise, you probably don’t need a high-sodium powder. The same is true for sugar.
The best way to find out what you need is a sweat test, which analyzes the contents of your sweat. But if that’s not a medical necessity, your best bet is to choose a powder that lives somewhere in the middle of the ingredient spectrum—that is, unless you sweat a ton, exercise in extreme heat, or exercise at high altitudes, in which case you should look for high levels of sodium and sugar. Brownstein adds that if you notice a white, chalky residue on your skin or clothes after exercising, you may need to increase your sodium intake.
When it comes to synthetic dyes, Balls says the right answer ultimately comes down to personal choice. Fortunately, if you want to avoid these links, most of our recommendations stop.
To avoid stomach upset, Balls recommends looking for powders that are low in magnesium (which can have a laxative effect in large amounts). He also says that because calcium and iron can interfere with each other’s absorption, it is better to choose a powder that has a balanced, low amount of the two nutrients. Brownstein says that the high sugar and sodium content can also upset some people’s stomachs, and that you should read the label to help you avoid overdoing it (or too much caffeine). If something has 100 percent of the daily recommended zinc content, for example, you want to make sure you’re not also using a multivitamin with the same amount of zinc.
Balls says to look for a powder that includes essential lost electrolytes: sodium, potassium, magnesium and calcium. He says, if possible, avoid drinks and artificial sweeteners.
Hallie Zwibel, director of the Sports Medicine Center at the New York Institute of Technology, says: “In addition to causing stomach upset and reducing fluid absorption, frequent consumption of sugary foods and drinks can lead to diabetes, as well as weight gain.” He adds that “while electrolyte packs can help replenish essential minerals lost through sweat, they should not replace daily water intake.”
